Weekly Workout Plan
Monday - Chest & Triceps (Push)
Push-ups: 3 sets of 10-12 reps
Chest press (with dumbbells or barbell): 3 sets of 10-12 reps
Dumbbell flyes: 3 sets of 10-12 reps
Tricep dips (can be done with a bench or chair): 3 sets of 10
reps
Tricep extensions (with dumbbells): 3 sets of 10-12 reps
Tuesday - Back & Biceps (Pull)
Lat pulldown (or pull-ups if you can do
them): 3 sets of 10-12 reps
Seated row (or dumbbell rows): 3 sets of 10-12 reps
Dumbbell curls: 3 sets of 10-12 reps
Hammer curls: 3 sets of 10-12 reps
Wednesday- Legs
Bodyweight squats or goblet squats (using a dumbbell): 3
sets of 10-12 reps
Lunges (each leg): 3 sets of 10 reps
Leg press (if you have access to a gym): 3 sets of 10-12 reps
Calf raises: 3 sets of 15-20 reps
Glute bridge: 3 sets of 12 reps
Thursday - Rest Day or Light Cardio
Light cardio (walking, jogging, or cycling) for 20-30 minutes
Friday- Shoulders & Core
Shoulder press (dumbbell or barbell): 3 sets of 10-12 reps
Lateral raises: 3 sets of 10-12 reps
Front raises: 3 sets of 10-12 reps
Plank: 3 sets, hold for 30-45 seconds
Bicycle crunches: 3 sets of 20 reps
Russian twists: 3 sets of 20 reps (10 per side)
Saturday - Full Body or HIIT
Bodyweight circuit (30 seconds each with 10 seconds rest):
Jump squats
Push-ups
Mountain climbers
Burpees
Rest for 1-2 minutes and repeat for 3-4 rounds
Sunday - Rest Day or Light Cardio
Light cardio for 20-30 minutes (like walking or stretching)
Notes:
Warm-up: Always start with a 5-10 minute warm-up (jogging
or dynamic stretches).
Stretching: Finish each session with a few stretches for the
muscle groups you've worked.
Progression: Start with lighter weights and focus on form;
gradually increase weight or reps as you progress.
